some food that helps you stay fit & slim

Hot red pepper.
Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.
 

Apple Cider Vinegar- It's often promoted as a “fat-burner” and natural appetite suppressant. In fact, there’s even an apple cider vinegar diet, which involves taking one to three teaspoons of apple cider vinegar or apple cider vinegar pills before each meal. The nutrients, enzymes and organic acids in apple cider vinegar act as an appetite suppressant by increasing your metabolic rate. Apple cider vinegar is also known to reduce water retention, reduce cholesterol and improve the circulatory system.

Sardines-These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium

Pears.
At six grams (formerly four grams) of fiber per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

Olive oil.
A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip...

Grapefruit.
Eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

Cinnamon.
Research from the U.S. Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

Nuts.
Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. Walnuts contain omega-3 fatty acids. And eating 10 to 20 whole pecans daily can reduce heart disease risks.

Beans.
You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. And High-fiber beans can lower your cholesterol.

Lentils.are a bona fide belly flattener. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.

 Berries -All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup.